Program Description
This program will show you an easy way to get aesthetic quickly at home
Program Overview
- LevelBeginner, Novice
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 25, 2024 05:45
- Last EditedSep 05, 2024 06:07
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Push Up
3
AMRAP
RPE 10
3
Floor Press (Dumbbell)
2
6-12 reps
RPE 9
4
Tricep Extension (Dumbbell)
2
8-12 reps
RPE 9
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
5-10 reps
RPE 9
2
Concentration Curl
2
5-10 reps
RPE 7
3
Alternating Dumbbell Curl
3
AMRAP
RPE 10
4
Wrist Curls
2
AMRAP
RPE 10
5
Dumbbell Row
2
8-12 reps
RPE 8
6
Shrug (Dumbbell)
2
8-12 reps
RPE 8
7
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
8
Wide Grip Pull-Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
AMRAP
RPE 10
2
Goblet Squat
3
15-20 reps
RPE 9.5
3
Wall Sit
2
AMRAP
RPE 10
4
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
5
Box Jump
3
10-15 reps
RPE 9
6
Split Squat (Bodyweight)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
AMRAP
RPE 10
2
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9.5
3
Push Up
3
AMRAP
RPE 10
4
Front Raise
2
12-18 reps
RPE 9
5
Pec Fly (Dumbbell)
3
6-10 reps
RPE 9
6
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Dip (Bodyweight)3 Sets
AMRAP
@10
2
Push Up3 Sets
AMRAP
@10
3
Floor Press (Dumbbell)2 Sets
6-12 Reps
@9
4
Tricep Extension (Dumbbell)2 Sets
8-12 Reps
@9
5
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
6
Chin-Up (Bodyweight)3 Sets
AMRAP
@10
Day 2
1
Hammer Curl3 Sets
5-10 Reps
@9
2
Concentration Curl2 Sets
5-10 Reps
@7
3
Alternating Dumbbell Curl3 Sets
AMRAP
@10
4
Wrist Curls2 Sets
AMRAP
@10
5
Dumbbell Row2 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)2 Sets
8-12 Reps
@8
7
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@9
8
Wide Grip Pull-Up2 Sets
AMRAP
@10
Day 3
1
Standing Calf Raise3 Sets
AMRAP
@10
2
Goblet Squat3 Sets
15-20 Reps
@9.5
3
Wall Sit2 Sets
AMRAP
@10
4
Walking Lunge (Dumbbell)3 Sets
20 Reps
@8
5
Box Jump3 Sets
10-15 Reps
@9
6
Split Squat (Bodyweight)3 Sets
8-12 Reps
@9
Day 4
1
Dip (Weighted)3 Sets
AMRAP
@10
2
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
@9.5
3
Push Up3 Sets
AMRAP
@10
4
Front Raise2 Sets
12-18 Reps
@9
5
Pec Fly (Dumbbell)3 Sets
6-10 Reps
@9
6
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
@9